For TimeAdvancedHero~45 min
Jonno
Partner
For time:
3 rounds of:
5hang power cleans (88/66 lb)10push presses (88/66 lb)15back squats (88/66 lb)
800-mrun
3 rounds of:
5overhead squats (88/66 lb)10sumo deadlift high pulls (88/66 lb)15front squats (88/66 lb)
30ball slams (30/20 lb)
3 rounds of:
5power cleans (88/66 lb)10squat cleans (88/66 lb)15deadlifts (88/66 lb)
30box jumps (24/20 in)
Equipment
BarbellBoxMedicine Ball
Workout Details
- Stimulus
- Hero WOD structured as three distinct barbell triplets separated by cardio transitions. Each part hammers a different set of barbell patterns — pulling/pressing/squatting in Part 1, OHS/SDHP in Part 2, and a mixed clean ladder in Part 3. The run, ball slams, and box jumps provide active recovery between parts while accumulating fatigue. A true test of barbell cycling proficiency across multiple movement patterns.
- Score Type
- Time
- Rep Scheme
- Complex